Breathe From the Belly
Breathing from the belly is a technique that allows a deeper, more calming and regulated breathing cycle. You also can use deep stomach breathing to alleviate pain in your back or chest injury or near a rib. Follow these steps to learn to breathe from the belly.
Instructions
1. Sit or stand upright, with good posture. Put your hands at your sides or in your lap. Relax your shoulders. Make sure that your lower back is supporting your upper back, and your upper back is supporting your shoulders so they don't sag or roll forward. Keep your head back and chin facing forward.
2. Take a few minutes to monitor your breathing so that you begin to breathe with intention. Close your eyes and feel which part of your body each breath affects. Notice if you feel more pressure on your upper body, near your chest or by your belly.
3. Breathe in through your nose. As you inhale, expand your belly. Continue to inhale and let your belly expand until you start to feel a slight pressure on your chest. Stop inhaling and hold the breath for a moment.
4. Open your mouth slightly to exhale. Gently blow air out mouth while tightening your belly in order to "supply" with the air to push out. Exhale slowly while paying attention to air moving through your body. Stop exhaling once you feel that there is no more pressure on your belly.
Tags: your belly, pressure your, through your, your mouth, your upper
